Thurday October 20

Warm up
600 swim, 400 IM drill, 200 kick

20x50 - :50

Ten rounds of:
1x75 - 1:15 moderate
1x25 - :45 spint, maximum effort

5x100 - 1:30 #3 is maximum effort

20x25 - :30 (1 EZ, 2 fast)x8

Swim down
=4000+ SCY

Wednesday October 19

Warm up
1000

2x500 - 7:30
4x250 - 3:40
8x125 - 2:00
10x100 - 1:30 even fast

Swim down
=5000+ SCY

EE Workouts speaks out on Squidoo

If you have a child in sports this article is for you. A good read for any parent.

8 Key Tips For Success In Youth Sports

Monday October 17

Warm up
800 swim, 200 kick

6x200 - odd on 3:00 moderate swim, even on 3:20 broken (50 rest :10, 100 rest :10, 50). Broken are maximum effort

16x25 - :40 drill or breathing pattern

8x100 - 1:30 even fast

12x50 - 1:10 kick

Swim down
=4000+ SCY

Thursday October 13

Warm up
1000

16x50 - 1:00 odd drill, even fast

6x100 - 1:40 build

20x25 - :30 even fast

4x75 - 1:40 kick

EZ 200

=3500 SCY

Wednesday October 12

Warm up
600 swim, 400 IM drill, 200 kick

16x50 - 1:00 odd drill, even swim (stroke)

12x100 - 4 on 1:40, 4 on 1:35, 4 on 1:30 (IM)

3x200 - #1 EZ, #2 moderate, #3 fast IM
EZ 100

24x25 - :30 (1 EZ, 2 fast)x8

EZ 200
=5000 SCY

Tuesday October 11

Warm up
1000

8x100 - 1:30 heart rate up by the end of the set

3x400 - 6:00 work one 100 of stroke into each, place it anywhere

8x75 - 1:30 odd (kick/drill/swim) free, even swim (fly/back/breast)

10x50 - 1:00 kick

Swim down
=4100+ SCY